5 Most Common Nutrient Deficiencies In Women and How To Support Them

by team nuut

Unlocking Vitality: Addressing Common Nutrient Deficiencies in Women

Did you know that women often have higher nutrient requirements than men, while also having lower calorie needs?

Nutrients are the fuel that powers our bodies, enabling us to function at our best. Yet, nutrient deficiencies are surprisingly common among women, impacting everything from hormonal balance to energy levels and mood. In this blog, we'll take a deep dive into the world of nutrition, uncovering five crucial nutrients frequently lacking in Australian women.

Whether you're a wellness guru or just starting to pay more attention to your diet, understanding these nutrients is key to supporting your overall health and vitality. Let's dive straight in!

IRON: Power Up Your Energy Levels

Iron deficiency ranks as the world's most common nutrient shortfall, according to the World Health Organization (WHO). Feeling constantly fatigued and low on energy is a tell-tale sign of iron deficiency. For women, monthly menstrual cycles increase the risk of iron loss, while pregnancy and plant-based diets also elevate iron needs.

Why You Need It

Iron is a vital component of haemoglobin, the molecule within red blood cells responsible for transporting oxygen throughout the body. Insufficient iron levels lead to fatigue and, in severe cases, iron-deficiency anaemia. Women with low iron are also at higher risk of osteoporosis. However, excessive iron intake can be harmful, particularly over the long term. It's best to obtain iron from dietary sources and consider supplements only under medical supervision.

How to Get Your Fix

Iron-rich foods include red meat, dried fruits like prunes and apricots, legumes such as beans and lentils, leafy greens like spinach, and seeds such as squash and pumpkin. And here's a delightful surprise: dark chocolate also packs a decent iron punch. Animal sources of iron (heme) include red meat, eggs, sardines, mussels, and oysters, while plant-based sources (non-heme) can be found in beans and dark leafy greens. Boost iron absorption by pairing plant-based sources with foods rich in Vitamin C, like oranges, grapefruits, or a splash of lemon or lime juice.

nuut's iron contribution: nuut's plant-based protein powders are crafted with careful attention to nutritional balance. Each serving of nuut contains a significant dose of iron, ensuring you're on track to meet your daily requirements. With nuut, you can power up your energy levels and support your overall well-being effortlessly. For example, nuut's Paleo blend provides 8.0mg of iron per serving.

In cases of severe deficiency, consult your healthcare provider about iron supplements.

VITAMIN D: Soak Up the Sunshine Vitamin

Despite Australia's abundance of sunshine, many Aussie women still grapple with Vitamin D deficiency, a trend that becomes even more pronounced during the winter months when sunlight exposure lessens.

Why You Need It

Vitamin D is indispensable for various aspects of our health, spanning from bone and brain function to immune support. Compelling evidence suggests its protective role against conditions like cancer, diabetes, hypertension, and multiple sclerosis.

This essential nutrient is not only vital for maintaining mood balance, but also for bolstering immune, bone, and hormonal health.

How to Get What You Need

Sun exposure remains the most effective natural source of Vitamin D, with just 15 minutes of daily exposure of bare skin typically sufficient. Gauge your sun exposure by observing the length of your shadow – if it's shorter than you are, it indicates adequate sunlight for Vitamin D synthesis.

Dietary sources like egg yolks, fatty fish such as salmon, cod liver oil, and naturally vitamin D-enriched mushrooms offer additional avenues to ensure you're meeting your Vitamin D needs.

nuut contribution: Each serving of nuut Paleo Blend provides 1.8mcg of Vitamin D, offering a convenient way to supplement your daily intake and support your overall health and well-being.

MAGNESIUM: The Mighty Mineral

Did you know that only about 30 to 40% of the magnesium you consume from food is actually absorbed by your body?

Why You Need It

Magnesium is a true powerhouse mineral, governing over 300 bodily functions. From muscle and bone health to brain and mood regulation, magnesium plays an integral role in ensuring your overall well-being. This vital mineral is indispensable for regulating blood glucose levels, blood pressure, muscle and nerve function, heart rhythm, and bone health. When magnesium levels are low, you may find yourself feeling less than optimal.

How to Get What You Need

Ensuring your diet includes magnesium-rich foods is crucial. Almonds, cashews, peanuts, spinach, and black beans are stellar sources, providing at least 15% of your daily requirement in a single serving. Aim for whole foods whenever feasible, as processing methods often strip away magnesium. Unfortunately, modern farming practices have diminished magnesium levels in our food due to soil depletion. Counteract this by integrating magnesium-rich foods such as herbs, spices, cacao, leafy greens, nuts, and seeds into all your daily meals.

nuut magnesium boost: Each serving of nuut Paleo Blend packs a punch with 125mg of magnesium, offering a convenient and delicious way to supplement your daily intake and support your body's optimal functioning.

CALCIUM: Building Strong Foundations

Women, in particular, are susceptible to calcium deficiency due to hormonal fluctuations during menopause and pregnancy.

Why You Need It

Calcium is a cornerstone nutrient crucial for heart health, muscle and nerve function, and maintaining robust bones and teeth. Astonishingly, a staggering 73% of Australian women fall short on their calcium intake. This mineral also has significant influence over women’s hormonal balance, with studies indicating its potential to alleviate premenstrual syndrome (PMS) symptoms.

Symptoms of inadequate calcium levels may manifest as brittle nails, muscle cramps, tooth decay, osteoporosis (bone weakening), and irregular heartbeats.

How to Get What You Need

Boosting calcium levels starts with embracing a diet rich in calcium sources like dairy products such as milk, cheese, and yogurt. Leafy greens, tofu, almonds, and fortified cereals also pack a punch in the calcium department. Remember, Vitamin D is the wingman to calcium absorption, so catch some rays or consider a Vitamin D supplement to ensure your body makes the most of its calcium intake.

How nuut can help: Additionally, incorporating nuut's Paleo Blend into your daily routine can provide a convenient and delicious way to up your calcium intake, with a generous 287mg per serving.


Women are twice as likely as men to have an inadequate intake of vitamin B6, according to the Australian Bureau of Statistics.

Why You Need It

Vitamin B6 is a multitasking powerhouse crucial for hormonal regulation, brain health, and quality sleep. It also plays a significant role in reducing premenstrual syndrome (PMS) symptoms. Additionally, it contributes to bone health, inflammation reduction, cardiovascular health, energy production, and optimal brain function. Since our bodies cannot produce Vitamin B6 on their own, it's essential to incorporate it into our diets.

How To Get What You Need

While many processed foods are fortified with B vitamins, a whole foods-based diet offers some of the best sources of Vitamin B6. Leafy green vegetables, whole grains, and animal products like fish, meat, poultry, eggs, milk, and dairy products are excellent sources. Non-animal sources include avocados, bananas, potatoes, and legumes.

nuut daily balance blend: Contains 0.5mg of Vitamin B6 per serving, making it an easy way to supplement your intake of this essential nutrient.

Ensuring a nutrient-rich diet is vital for maintaining our overall health and well-being while reducing the risk of diseases and illnesses. Concerned about potential nutrient deficiencies? Consider consulting with your GP or a qualified nutritionist to arrange blood testing and assess your nutrient levels. Your health journey starts with knowledge and proactive steps towards optimal nutrition.


Our nutritionist-approved nuut chocolate pudding is a nutritional powerhouse! It contains nutrient rich ingredients that make being healthy super-easy, plus it tastes delicious. Give it a go.